How does the menstrual cycle impact training and racing?
When your period arrives, the last thing you might feel like doing is training. But the right kind of exercise at the right time in your cycle could be extremely beneficial. Lauren Drinkwater explains…
When it comes to reaching that time of the month, it’s rare to find a single woman firing on all cylinders. The fluctuation in hormones affects most of us physically, emotionally and mentally.
In fact, some women can be impacted so severely that it renders them unable to carry out their everyday lives normally.
The good news is that more governments and institutions are standing up to support women more during this time, with Spain becoming the first European country in 2023 to pass a law entitling employees to take a three-day “period leave” of absence with the possibility of an extension for those who experience debilitating periods.
It stands to reason that exercise is not always a top priority for those who suffer during their periods. These changes in our bodies can affect inflammation, metabolism, muscle activation and body composition.
Our cycles also bring about symptoms such as pain, cramps, weakness, poor sleep and focus, all of which can challenge physical performance.
On the flip side, however, there are many benefits to working out during menstruation, even if it’s just five minutes of gentle movement. In fact, it can even make you feel better, as we know exercising releases endorphins which can help to boost mood.
Endorphins are also proven to be the body’s natural painkillers, so exercise could actually help to alleviate any feelings of discomfort.
For many who are training and competing for an event, putting their fitness regime on hold once a month is simply not an option anyway.
Thankfully, at least, worrying about leaking during training has become a thing of the past with more fitness brands providing period-proof activewear.
Even Wimbledon and the World Cup this year have seen players changing from their traditional white shorts to darker colours, with England football player Beth Mead explaining the lighter colours are simply “not practical”.
How to train around the menstrual cycle
But in terms of our physical ability from Day 1-28 (for example), should we be catering our training or workouts to suit our individual cycle?
Data from Mindbody’s 2023 Wellness Index Report showed that 35% of women between 18-50 are already structuring their workouts based on their menstrual cycle and showed that they were more physically active overall than those who did not.
Whether training for a big event or just keeping active, taking your cycle into account is beneficial as it can help you tune into what your body needs and wants.
(For example, it’s important not to overtrain during this time, as it can actually lead to period loss, known as hypothalamic amenorrhea. This is a symptom of a condition called relative energy deficiency in sports or RED-S – a shortage of energy in comparison to the demands you’re placing on your body.)
As hormones shift throughout the cycle, there are different changes that accompany the fluctuations. You may notice changes in your energy level and motivation for certain types of movement.
For instance, many women swear by lifting heavy weights in the early weeks of their cycle for better muscle gains. It’s important to note, though, that these findings are purely anecdotal and that the effect our periods have on our physical performance is not an exact science.
Our menstrual cycles are highly individual – how long each phase lasts, how high our hormone levels rise or how low they drop, whether we ovulate at all, and even how we feel can vary from one person to another.
Some women who suffer badly with menstrual disorders like endometriosis can be completely debilitated by their periods, while other women who are taking hormonal birth control might not experience any symptoms or fluctuations at all.
The research on women in sport is also still relatively in its infancy, and there is still some disagreement on whether the menstrual cycle universally affects athletic performance with some research showing no influence or change whatsoever.
This is why it’s important to pay attention to your own body and start to identify patterns such as energy, sleep and bloating, for example. After a couple of months of tracking certain characteristics you can start to work out what your body needs; more sleep, rest, water, etc.
The four key menstrual cycle phases and best exercises for each one
To break it down, there are four key phases of a 28-day menstrual cycle, although some individual cycles can be shorter or last longer.
Menstrual Phase (Days 1-5) Begins on the first day of bleeding, characterised by the shedding of the uterine lining. Hormone levels, particularly oestrogen and progesterone, are at their lowest during this phase, leading to decreased energy levels and possibly increased sensitivity to pain. It’s important to acknowledge your body’s need for rest during this phase. Low-impact exercises like yoga, stretching, light walking can help to lessen pain or feelings of discomfort. Stay hydrated and consume plenty of fruit and vegetables to support hormone balance.
Follicular Phase (Days 6-14) Starts after menstruation and is marked by increasing oestrogen levels, promoting the development of follicles in the ovaries. Energy levels gradually rise during this phase, enhancing endurance and strength. Your body is more receptive to physical activity so you can start to put an emphasis on strength training and cardiovascular exercises to build endurance and boost mood. This is the time to challenge yourself with new fitness goals or even start something new.
Ovulation Phase (Day 14) Is around the middle of the cycle when the matured egg is released from the ovary. Oestrogen levels peak, and women may experience a surge in energy, mood and libido. Try to take on more dynamic exercises and activities.
Luteal Phase (Days 15-28) Follows ovulation when oestrogen levels drop and progesterone levels rise. This phase may be accompanied by premenstrual symptoms such as mood swings, bloating and fatigue, so focus on exercises that promote relaxation and manage stress.
The key thing to take away here is that each woman’s experience can differ so don’t compare yours to anyone else’s, adjust your exercise routine according to what works for you and you alone, and always seek expert guidance if something doesn’t feel right.
Example monthly exercise routine
Day Exercise
1. Restorative yoga
2. Gentle stretching or light-weight, low-intensity movement
3. Walking, light jogging, swimming or cycling (moderate impact and intensity)
4. Bodyweight exercises (e.g. squats, lunges, and push-ups) with reduced intensity
5. Rest and meditation
6. Strength training focusing on major muscle groups (e.g. deadlifts, bench press, and rows)
7. Moderate-intensity aerobic exercise (e.g. running, more intense cycling and longer swim sessions, cardio activity or dance)
8. Rest day or active recovery (e.g. light swimming or yoga)
9. Interval training (e.g. alternating between high-intensity bursts and active recovery)
10. Cardio workout of your choice (e.g. skiprope, kickboxing, Zumba for example)
11-14. Mix of strength training, cardio, and flexibility exercises
14. High-energy workout or aerobics class
15. Outdoor activities like hiking or cycling
16. Pilates or barre workout for strength and flexibility
17. Interval training with focus on explosive movements
18. Active rest day with light exercises or yoga
19. Try a new sport or activity you enjoy
20. Bodyweight exercises to give you full-body workout
21. Low-intensity cardio (e.g. leisurely walking or swimming)
22. Restorative yoga or gentle stretching
23. Light resistance training (e.g. using resistance bands)
24. Mind-body exercises like tai chi
25. Pilates for core strength
26-28. Choose exercises based on how you feel, prioritising rest if needed
Top image credit: Getty Images
Lauren Drinkwater
Advanced personal trainer and group exercise instructor 
